please critique plan to get back in shape

[surf256]

I took about 8 months off from the gym for personal reasons and ate like shit the whole time. I have always worked out and ate pretty healthy since I was about 16 but there were some personal things going on this last 8 months that drew me away from the training and eating well. So it is not surprise that I put on more than 10lbs. The break is over and I need to get my fat ass back in shape and healthy again. I started back to the gym about 3 weeks ago and am now ready to start tuning in my meals. I wanted to run my stats by you and see what you thought about my meal plan.

I am 34 (next month) about 5'7", weigh 202lbs, I am not sure what my bf is but I attached a pic. If I had to guess I am somewhere around 25% maybe more.

I just started hrt last week of Test cyp @220 a week, armidex .25 x2 a week, and hcg 500ius 2x a week. I know you will probably say that I don't need test to lose weight. But I do need it for HRT my free test came in at 173 and my total was around 7pg/ml.



I figure that I should be aiming for about 2K a day to stay sane. Yesterday I ate:

1910 cals
98g of carbs
210g of protein
72g of fat.

Overall I felt pretty good but I got a little shitty feeling later in the day. So today I upped my cals to 1921 and increased my carbs:

1921 cals
135g carbs
222g of protein
55g of fat

I am going to do light cardio with mixed HIIT 3 days a week and lift 3-4 days a week.

Could you guys critique my plan and let me know what you think?


Oh yeah, take it easy on taking shots below the belt about the pic. I know I am in bad shape but i'll get where I need to be with your help. LOL

Thanks,

 

[tenny]

1921 cals...?? really..?? is that what your calculator said..??

and you are between 18ish and 24ish %BF.
which aint fuggin bad AT ALL considering wtf is walking
around out there lately.....so don't feel TOO bad bro

heres what I will say....but take this with a grain of salt, because
I am nobody......but..

you are TOTALY overthinking the diet.
go to the gym, do your 20 mins cardio, do your 30..40 mins
OF HARD WEIGHT TRAINING!!....then jump in the community
hot tub, check out the scattered ass.
eat clean. (most of the time) and enjoy life...
you will begin to change your body, (not overnight), but it will
happen.

I would actually begin with an upper body, lower body routine.
for ex.
first day...20 mins stepper or elip.
40 mins intense weight training (upper body)
second day..(that you decide to go) 20 min stepper or elip.
40mins INTENSE weight training (lower body)

and so on and so on.....you don't need to go everyday....just when you
want to go.....but alternate....and that's what I would call a DECENT plan
of attack....and go from there.....from there the sky is the limit.

if you need more training advice/routines.....Pm me, im in the "giving" mood...

stick with this for awhile til you feel you can move to more advanced shit..

good luck man

 

[Hell]

Tenny put it well. And if you only put on 10lbs after 8 months of eating what u want and not training then im jealous, cause i would put on way more than that!

 

[Chode Logan]

Tenny put it well. And if you only put on 10lbs after 8 months of eating what u want and not training then im jealous, cause i would put on way more than that!

I could easily gain 40 lbs doing that

Sent from my SGH-I747M using Tapatalk

 

[surf256]

1921 cals...?? really..?? is that what your calculator said..??

and you are between 18ish and 24ish %BF.
which aint fuggin bad AT ALL considering wtf is walking
around out there lately.....so don't feel TOO bad bro

heres what I will say....but take this with a grain of salt, because
I am nobody......but..

you are TOTALY overthinking the diet.
go to the gym, do your 20 mins cardio, do your 30..40 mins
OF HARD WEIGHT TRAINING!!....then jump in the community
hot tub, check out the scattered ass.
eat clean. (most of the time) and enjoy life...
you will begin to change your body, (not overnight), but it will
happen.

I would actually begin with an upper body, lower body routine.
for ex.
first day...20 mins stepper or elip.
40 mins intense weight training (upper body)
second day..(that you decide to go) 20 min stepper or elip.
40mins INTENSE weight training (lower body)

and so on and so on.....you don't need to go everyday....just when you
want to go.....but alternate....and that's what I would call a DECENT plan
of attack....and go from there.....from there the sky is the limit.

if you need more training advice/routines.....Pm me, im in the "giving" mood...

stick with this for awhile til you feel you can move to more advanced shit..

good luck man

Jesus Bro,
I looked at some of your pics and you are a monster.

I tried sending you a pm but your box is full.

 

[standard donkey]

Op's skin looks soft and smooth

 

[ALLEX]

I'd hit cardio everyday. 20 minutes on the weight training days, 40 minutes on the other days.

 

[Ehren]

Op's skin looks soft and smooth

Dude, Standard,...givin' me a "Silence of the Lambs" flashback...

 

[surf256]

It's been a while since I posted on this thread but thought I would share my gains/update with you all.

I have a picture from when I first started at the top of the thread but posted another one below that I took at the beginning of February.

I'm also posting a picture that I took today.

I've been at it pretty steady now since end of January - beginning of February. Lots of training, a fair amount of cardio, and watching what I eat. I tried to measure my macros for a bit but it became a lot and since I wasn't competing I decided to just change my eating habits and eat healthier.

It took me a bit to really get back on a normal routine in the gym but I am finally back in the groove and am noticing some gains.

I've been running 220mgs of test cyp from my hrt clinic and ran sythetine and syntheselen for 2 weeks. Been off the sythetine products for a few weeks now.

Not any huge differences but - nice slow and steady gains.

 

[MooseKnuckles]

Big improvements, definitely dropped the fat and added muscle looking good.
Keep it up

-

 

[brutus69]

what do u mean, "not a huge difference?"
that's a huge difference to me!
2 months and u already look like that, that to me is awesome.
quit shortchanging yourself.
you're a great example of small changes giving big results. not analyzing shit to death, and without needing a shit-ton of tren-test-gh-mast. etc.

 

[IronManRep]

what do u mean, "not a huge difference?"
that's a huge difference to me!
2 months and u already look like that, that to me is awesome.
quit shortchanging yourself.
you're a great example of small changes giving big results. not analyzing shit to death, and without needing a shit-ton of tren-test-gh-mast. etc.

^This!

Yeah man, give yourself some credit because you have definitely made changes in the last couple of months. Nice work, keep it up.

 

[Ironman2010]

Wow. Fantastic changes my freind. Keep it up!

 

[meanman]

Thats fraking amazing progress! keep it up . Thats motivating right there!

 

[surf256]

what do u mean, "not a huge difference?"
that's a huge difference to me!
2 months and u already look like that, that to me is awesome.
quit shortchanging yourself.
you're a great example of small changes giving big results. not analyzing shit to death, and without needing a shit-ton of tren-test-gh-mast. etc.

Thanks everyone.

I've been sitting on some mast, tren a, var, and npp for a bit now.

But I've been holding off on running them because I haven't stalled on progress yet. Once progress stops i'll change diet and training a bit and will use them when I can't seem to make anymore progress - or when the progress doesn't come as fast as I'd like it too.